Diabetes Recipes

Whole Wheat and Gram Flour Flat Bread (Besan Roti)

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Whole Wheat and Gram Flour Flat Bread (Besan Roti)
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Nutrition Facts

Makes: 6 Serving(s)


Amount Per Serving


Calories: 130


Total Fat: 4g


Saturated Fat: 0g


Cholesterol: 0mg


Sodium: 210mg


Total Carbohyrdates: 21g


Dietary Fiber: 3g


Sugars: 1g


Protein: 5g


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About

Make this for: Breakfast

Category: Breads & Muffins

This Recipe Makes: 6 Serving(s)

Summary

(NOTE: used low sodium baking powder)

What you'll need

  • 1 cup plus 1 tablespoon of whole wheat flour
  • 1/2 cup chickpea or gram flour (besan)
  • 1/2 cup finely chopped fresh spinach, washed and dried
  • 1/4 cup minced onion
  • 1/4 cup water
  • 4 tsp. finely chopped cilantro, washed and dried
  • 4 tsp. canola oil, divided
  • 1/2 tsp. red chilli flakes
  • 1/2 tsp. salt
  • 1/4 tsp. baking powder

Instructions

  • Step 1
    In a bowl, place 1 cup (250 mL) of the whole wheat flour, gram flour, spinach, onion, water, cilantro, 2 tsp (10 mL) of the oil, red chilli flakes, salt and baking powder and knead to form a soft dough.
  • Step 2
    Cover with plastic wrap or damp towel and let rest 15 minutes.
  • Step 3
    Divide into 6 evenly portioned balls.
  • Step 4
    On a lightly floured surface using the remaining whole wheat flour, flatten balls with hand into small discs and then roll out with rolling pin into 6 inch (15 cm) diameter circles.
  • Step 5
    Lightly brush each with remaining canola oil.
  • Step 6
    In a small sauté pan, on Medium heat fry each roti for approximately 1 minute on each side or until lightly blistered.
  • Step 7
    TIP 1) The water in this and other dough recipes is a guideline as some flours may absorb the water differently than others. For this recipe, you want a dough that is soft, but not sticky.
  • Step 8
    TIP 2) Gram flour is made from dried and ground chickpeas, is gluten free, a good source of fibre and has a lower glycemic index. Adding whole wheat flour with gram flour adds a nice texture to the dough and keeps it together and soft as it contains gluten.

Diabetic Exchanges

  • Starch: 1 1/2
  • Fat: 1/2